Tues. 11-24-09 WOD

Remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!

Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: 3 Rounds per team (Men on one team women on another team)
Sled Push 15 yrds then sprint 15 yrds to KB’s
KB Overhead Carry 60 yrds then sprint back 15 yrds to sled
Sled Push 15 yrds back to start, tag team member so they can begin.

THEN COMPLETE 3 Rounds per team
Sled Push 15 yrds then burpee broad jump 15 yrds to KB’s
KB Farmers Carry 60 yrds then burpee broad jump back 15 yrds to sled
Sled Push 15 yrds back to start, tag team member so they can begin.

Mon. 11-23-09 WOD

Core Lift: Front Squat 1RM Test
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

WOD: AMRAP in 15 min.
5 Each Exercise

Double KB Swings + Double KB Cleans + Double KB Push Jerk

CrossFit Cook Out

WOW!
What an awesome party today. I had a great time with everyone. Thank you soooo much to everyone that came out to celebrate with me and espeacially to Josh and Lindsay for hosting the party. You guys did an amazing job today. I am so blessed to have so many wonderful people in my life.

Thanks for all the love and support,
Jeremy

CF Fat Fall Off Fitness Challenge Winners!
Indira-2 nd Place, Julie- 3 rd Place
Coach Danny
Janet- 1st Place & Coach Jeremy


Erika, Claudine, Lisa, Sarina

Adrian & Presley

Julie & Jeremy

Nick "The Thinker" & Josh

Claudine & Lindsay

Josh the "Master Chef"

Philip & Rhoda

Wayne & Spencer

The Birthday Kettlebell

Donna, Janet, Lynne, Julie

BIG D, Jeremy & Nana-Marion

Jeremy & Lindsay

Lindsay & Julie

My family:

Mom-Regina, Me-Jeremy, Nana-Marion, Son-BIG D

and my Dad-Steve

Danny & Carmen

BIG D, Danny, Carl

My B-Day KB Cake.

Philip, Jeremy & Carl

Josh & Lindsay

Janet, Josh

Danny, Carmen, Donna

Josh, Lindsay, Danny, Carmen, Julie, Janet

Sat. 11-21-09 Co-Ed Boot Camp

Co-Ed Boot Camp
One person carries the bar to the end of drive and back while the other partner has to continue doing KB Swings until partner returns. Each partner will complete 4 Rounds of each exercise

Barbell Overhead Carry to end of Drive & Back
KB Swings

One person carries the bar to the end of drive, completes 5 Barbell Burpees, then carries barbell back while the other partner has to continue doing KB SDLHP until partner returns. Each partner will complete 4 Rounds of each exercise

Barbell Overhead Carry to end of Drive & Back + 5 Burpees
KB SDLHP

Partners will then finish with:
Partners work together to carry Barbell Around Bldg.
(Men 200lbs., Women 100 lbs.)

Sat. 11-21-09 Men's ONLY Boot Camp

Men’s ONLY Boot Camp

One person carries the bar to the end of drive and back while the other partner has to continue doing KB Swings until partner returns. Each partner will complete 4 Rounds of each exercise



Barbell Overhead Carry to end of Drive & Back (65-95lbs)

KB Swings

One person carries the bar to the end of drive, completes 15 Barbell Burpees, then carries barbell back while the other partner has to continue doing KB SDLHP until partner returns. Each partner will complete 4 Rounds of each exercise



Barbell Overhead Carry to end of Drive & Back (65-95lbs) + 15 Burpees

KB SDLHP

Partners will then finish with:

Partners work together to carry Barbell Around Bldg.

(Men 200lbs.)